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Neek's Training Log., Training progressions.

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TSNeek	May 25 2009, 03:31 PM Show posts by this member only \| Post #401
Stop imagining whats supposed to be here. Senior Member 1,593 posts Joined: Mar 2007 From: Mars	25/5/09 PreWO supp creatine 5g ONs Whey 1 scoop 2.5g BCAA Pre-exhaustion shoulder routine: Back lat raise 10 x 10kg side lat raise 10x 10kg front lat raise 10x 10kg Shoulder Press in 3 segments 3x10x40lbs. Shoulder Press 10 x 40lbs Back lat raise 10 x 10kg side lat raise 10x 10kg front lat raise 5x 10kg Seated Dumbell shoulder press 10x 10kg Back lat raise 10 x 10kg side lat raise 10x 10kg front lat raise 8x 7.5kg Seated Dumbell shoulder press 10x 10kg Seated Dumbell shoulder press 10x 12.5kg 9x 12.5kg 10x 12.5kg 8x 12.5kg 7x 12.5kg 8x 12.5kg 8x 12.5kg Incline dumbell bench press 9x 15kgsx2 10x 15kgsx2 10x 15kgsx2 Incline dumbell flies 10x 10kgsx2 10x 10kgsx2 10x 10kgsx2 Lying across bench dumbell pullover 10x 20kgs 10x 20kgs 10x 20kgs END. Post WO shake ONs whey 2 scoops 2.5g BCAA one small cup of 100 plus
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TSNeek	May 29 2009, 03:34 PM Show posts by this member only \| Post #402
Stop imagining whats supposed to be here. Senior Member 1,593 posts Joined: Mar 2007 From: Mars	26/5/09 Pre WO Creatine 5g Ons Whey 1 scoop BCAA 2.5g Pull ups 10 x bw 10 x bw 5 +5assisted x bw Pulldown 10x 60 10x 55 10x 55 10x 55 10x 55 10x 55 10x 55 Deadlift 5x 100kg 5x 100kg 5x 100kg Barbell bentover rows 10x 40kg 10x 40kg 10x 40kg Pulldowns 10x 50 10x 50 10x 50 Single arm dumbell bentover row 10x 20kg 10x 20kg 10x 20kg END. Post WO cup of 100+ ONs Whey 2 scoop. BCAA 2.5g
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TSNeek	May 29 2009, 03:39 PM Show posts by this member only \| Post #403
Stop imagining whats supposed to be here. Senior Member 1,593 posts Joined: Mar 2007 From: Mars	28/5/09 PreWO supp creatine 5g ONs Whey 1 scoop Pre-exhaustion shoulder routine (Slow controlled motion 3 second up &down tempo): Back lat raise 10 x 5kg side lat raise 10x 5kg front lat raise 10x 5kg Shoulder Press in 3 segments 3x10x30lbs. Shoulder Press 10 x 30lbs Back lat raise 10 x 5kg side lat raise 10x 5kg front lat raise 10x 5kg Seated Dumbell shoulder press 10x 5kg Back lat raise 10 x 5kg side lat raise 10x 5kg front lat raise 10x 5kg Seated Dumbell shoulder press 10x 5kg Power Snatch 1x 40 1x 45 1x 45 1x 50 Dips 10x bw 10x bw 7x bw 5x bw 6x bw 5x bw Skull Crushers 9x 20kg 9x 30lbs 7x 30 lbs Abs workout cycle ab work (dunno the name) 10 reps per side V sit ups 10 reps Plank with legs on Swiss ball 30 seconds Vacumm: 60 seconds ab work (dunno the name) 10 reps per side V sit ups 8 reps Plank with legs on Swiss ball 30 seconds Vacumm: 60 seconds END. Post WO shake ONs whey 2 scoops and one cup of 100 plus 2.5g of BCAA
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TSNeek	Jun 1 2009, 04:05 AM Show posts by this member only \| Post #404
Stop imagining whats supposed to be here. Senior Member 1,593 posts Joined: Mar 2007 From: Mars	29/5/09 PreWO: Whey 1 scoop 5g Creatine 2.5g BCAA a small glass of 100+ Front Squat 10x 55kg 10x 55kg 10x 55kg 7x 55kg 7x 55kg 6x 55kg 6x 55kg 6x 55kg Pancit! missing 2 sets Leg Curl 10x 40 10x 40 8x 40 Calf Press 10x 150 10x 150 10x 150 Seated single leg dumbell calf raise 10x 25kg 10x 25kg 10x 25kg Snatch 1x 50 1x 40 1x 40 attempted 60kg but failed miserably. END. Post WO shake ONs whey 2 scoops one cup of 100 plus 2.5g of BCAA
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TSNeek	Jun 2 2009, 07:15 PM Show posts by this member only \| Post #405
Stop imagining whats supposed to be here. Senior Member 1,593 posts Joined: Mar 2007 From: Mars	1/6/09 PreWO supp creatine 5g ONs Whey 1 scoop 2.5g BCAA Pre-exhaustion shoulder routine: Back lat raise 10 x 10kg side lat raise 10x 10kg front lat raise 10x 10kg Shoulder Press in 3 segments 3x10x40lbs. Shoulder Press 10 x 40lbs Back lat raise 10 x 10kg side lat raise 10x 10kg front lat raise 8x 10kg Seated Dumbell shoulder press 10x 10kg Back lat raise 10 x 10kg side lat raise 10x 10kg front lat raise 5x 10kg Seated Dumbell shoulder press 10x 10kg Seated Dumbell shoulder press 10x 12.5kg 10x 12.5kg 8x 12.5kg 8x 12.5kg 7x 12.5kg 7x 12.5kg 6x 12.5kg Incline dumbell bench press 10x 15kgsx2 10x 15kgsx2 10x 15kgsx2 Incline dumbell flies 10x 10kgsx2 10x 10kgsx2 10x 10kgsx2 Lying across bench dumbell pullover 10x 20kgs 10x 20kgs 10x 20kgs END. Post WO shake ONs whey 2 scoops 2.5g BCAA one small cup of 100 plus
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TSNeek	Jun 2 2009, 07:17 PM Show posts by this member only \| Post #406
Stop imagining whats supposed to be here. Senior Member 1,593 posts Joined: Mar 2007 From: Mars	2/6/09 Pre WO Creatine 5g Ons Whey 1 scoop BCAA 2.5g Deadlift 10x90kg 10x90kg 10x90kg 9x90kg 9x90kg 10x90kg 10x90kg 7x90kg 7x90kg 5x90kg Pullups 10x bw 5xbw Pulldowns 5x 60 10x 60 Barbell bentover rows 10x 40kg 10x 40kg 10x 40kg Vertical Traction 10x 50 10x 50 10x 50 Single arm dumbell bentover row 10x 20kg 10x 20kg 10x 20kg END. Post WO cup of 100+ ONs Whey 2 scoop. BCAA 2.5g
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TSNeek	Jun 5 2009, 12:34 AM Show posts by this member only \| Post #407
Stop imagining whats supposed to be here. Senior Member 1,593 posts Joined: Mar 2007 From: Mars	4/6/09 PreWO supp creatine 5g ONs Whey 1 scoop Pre-exhaustion shoulder routine (Slow controlled motion 3 second up &down tempo): Back lat raise 10 x 5kg side lat raise 10x 5kg front lat raise 10x 5kg Shoulder Press in 3 segments 3x10x33lbs. Shoulder Press 10 x 33lbs Back lat raise 10 x 5kg side lat raise 10x 5kg front lat raise 8x 5kg Seated Dumbell shoulder press 10x 5kg Back lat raise 10 x 5kg side lat raise 10x 5kg front lat raise 8x 5kg Seated Dumbell shoulder press 10x 7.5kg Shoulder Press 10 x 10kg 10 x 10kg 10 x 10kg Javelin Presses 10x 10kg 10x 10kg 10x 10kg Power Snatch 1x 20 1x 50 1x 50 1x 50 1x 52.5kg Dips 10x bw 10x bw 7x bw 7x bw 6x bw 5x bw Skull Crushers 10x 20kg 10x 20kg 5x 20kg Abs workout cycle ab work (dunno the name) 10 reps per side V sit ups 10 reps Plank with legs on Swiss ball 30 seconds Vacumm: 60 seconds ab work (dunno the name) 10 reps per side V sit ups 8 reps Plank with legs on Swiss ball 30 seconds Vacumm: 60 seconds Bicep curl 10x 7.5kg (standing) 10x 7.5kg (incline bench) 10x 7.5kg (incline bench - rev grip) END. Post WO shake ONs whey 2 scoops and one cup of 100 plus 2.5g of BCAA This post has been edited by Neek: Jun 5 2009, 12:35 AM
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TSNeek	Jun 5 2009, 10:54 PM Show posts by this member only \| Post #408
Stop imagining whats supposed to be here. Senior Member 1,593 posts Joined: Mar 2007 From: Mars	5/6/09 PreWO: 2.5g BCAA Din bring my shaker... so get to have any other supps Front Squat 10x 55kg 10x 55kg 10x 55kg 9x 55kg 7x 55kg 7x 55kg 7x 55kg 7x 55kg 6x 55kg 5x 55kg Leg Curl 10x 37.5 10x 37.5 10x 37.5 Calf Press machine 10x 50 10x 50 10x 50 Seated single leg dumbell calf raise 10x 25kg 10x 25kg 10x 25kg END. Post WO shake ONs whey 2 scoops (Borrowed my bros shaker) one cup of 100 plus
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TSNeek	Jun 9 2009, 02:04 AM Show posts by this member only \| Post #409
Stop imagining whats supposed to be here. Senior Member 1,593 posts Joined: Mar 2007 From: Mars	8/6/09 PreWO supp creatine 5g ONs Whey 1 scoop 2g BCAA (Finished) Pre-exhaustion shoulder routine: Back lat raise 10 x 10kg side lat raise 10x 10kg front lat raise 10x 10kg Shoulder Press in 3 segments 3x10x40lbs. Shoulder Press 10 x 40lbs Back lat raise 10 x 10kg side lat raise 10x 10kg front lat raise 10x 10kg Seated Dumbell shoulder press 10x 10kg Back lat raise 10 x 10kg side lat raise 10x 10kg front lat raise 6x 10kg Seated Dumbell shoulder press 10x 10kg Seated Dumbell shoulder press 10x 12.5kg 7x 12.5kg 10x 12.5kg 7x 12.5kg 7x 12.5kg 6x 12.5kg 6x 12.5kg Incline dumbell bench press 10x 15kgsx2 10x 15kgsx2 10x 15kgsx2 Incline dumbell flies 10x 10kgsx2 10x 10kgsx2 10x 10kgsx2 Lying across bench dumbell pullover 10x 20kgs 10x 20kgs 10x 20kgs END. Post WO shake ONs whey 2 scoops 3g AA one small cup of 100 plus
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TSNeek	Jun 12 2009, 08:35 PM Show posts by this member only \| Post #410
Stop imagining whats supposed to be here. Senior Member 1,593 posts Joined: Mar 2007 From: Mars	9/6/09 Pre WO Creatine 5g Ons Whey 1 scoop AA 3g Pull ups 10 x bw 10 x bw 4 x bw Pulldown 6x 60 10x62.5 10x62.5 7x62.5 9x62.5 7x62.5 6x62.5 10x62.5 Deadlift 5x 100kg 5x 100kg 5x 105kg Barbell bentover rows 10x 40kg 10x 40kg 10x 40kg Pulldowns 10x 50 10x 50 10x 50 Single arm dumbell bentover row 10x 20kg 8x 20kg 8x 20kg END. Post WO cup of 100+ ONs Whey 2 scoop. AA 3g
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TSNeek	Jun 12 2009, 08:38 PM Show posts by this member only \| Post #411
Stop imagining whats supposed to be here. Senior Member 1,593 posts Joined: Mar 2007 From: Mars	11/6/09 PreWO supp creatine 5g ONs Whey 1 scoop AA 3g Pre-exhaustion shoulder routine (Slow controlled motion 3 second up &down tempo): Back lat raise 10 x 5kg side lat raise 10x 5kg front lat raise 10x 5kg Shoulder Press in 3 segments 3x10x30lbs. Shoulder Press 10 x 30lbs Back lat raise 10 x 5kg side lat raise 10x 5kg front lat raise 10x 5kg Seated Dumbell shoulder press 10x 7.5kg Back lat raise 10 x 5kg side lat raise 10x 5kg front lat raise 10x 5kg Seated Dumbell shoulder press 10x 7.5kg Back lat raise 10 x 5kg side lat raise 10x 5kg front lat raise 8x 5kg Seated Dumbell shoulder press 10x 7.5kg Javelin Presses 10x 20lbs 10x 20lbs 10x 20lbs Shoulder Press 10 x 12.5kg 10 x 12.5kg 10 x 12.5kg Dips 10x bw 10x bw 8x bw 6x bw 6x bw 5x bw Tricep extension 10 x 20kg 10 x 20kg 8 x 20kg Tricep pushdown V-bar 10x 15 12x 15 12x 17.5 Abs workout cycle ab work (dunno the name) 10 reps per side V sit ups 10 reps Plank with legs on Swiss ball 30 seconds Vacumm: 60 seconds ab work (dunno the name) 10 reps per side V sit ups 8 reps Vacumm: 60 seconds END. Post WO shake ONs whey 2 scoops and one cup of 100 plus 3g of AA This post has been edited by Neek: Jun 13 2009, 04:47 PM
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TSNeek	Jun 12 2009, 10:41 PM Show posts by this member only \| Post #412
Stop imagining whats supposed to be here. Senior Member 1,593 posts Joined: Mar 2007 From: Mars	12/6/09 PreWO: 3g AA 5g creatine 1 scoop ONs Whey Front Squat 10x 55kg 10x 55kg 10x 55kg 8x 55kg 8x 55kg 6x 55kg 5x 55kg Attempted set 9 but failed Leg Curl 10x 40 10x 40 8x 40 Calf Press at leg press machine 10x 150 10x 150 10x 150 END. Post WO shake ONs whey 2 scoops 3g of AA one cup of 100 plus This post has been edited by Neek: Jun 13 2009, 04:49 PM
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TSNeek	Jun 12 2009, 10:41 PM Show posts by this member only \| Post #413
Stop imagining whats supposed to be here. Senior Member 1,593 posts Joined: Mar 2007 From: Mars	15/6/09 PreWO supp creatine 5g ONs Whey 1 scoop 3g AA Pre-exhaustion shoulder routine: Back lat raise 10 x 10kg side lat raise 10x 10kg front lat raise 10x 10kg Shoulder Press in 3 segments 3x10x40lbs. Shoulder Press 10 x 40lbs Back lat raise 10 x 10kg side lat raise 10x 10kg front lat raise 8x 10kg Seated Dumbell shoulder press 9x 10kg Back lat raise 10 x 10kg side lat raise 10x 10kg front lat raise 5x 10kg Seated Dumbell shoulder press 9x 10kg Seated Dumbell shoulder press 9x 12.5kg 9x 12.5kg 10x 12.5kg 7x 12.5kg 9x 12.5kg 7x 12.5kg 6x 12.5kg Incline dumbell bench press 6x 15kgsx2 10x 15kgsx2 10x 15kgsx2 Incline dumbell flies 10x 10kgsx2 10x 10kgsx2 10x 10kgsx2 Lying across bench dumbell pullover 10x 20kgs 10x 22.5kgs 10x 22.5kgs END. Post WO shake ONs whey 2 scoops 3g AA one small cup of 100 plus This post has been edited by Neek: Jun 16 2009, 05:11 PM
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TSNeek	Jun 12 2009, 10:43 PM Show posts by this member only \| Post #414
Stop imagining whats supposed to be here. Senior Member 1,593 posts Joined: Mar 2007 From: Mars	16/6/09 Pre WO Creatine 5g Ons Whey 1 scoop AA 3g Deadlift 10x90kg 10x90kg 10x90kg 10x90kg 10x90kg 9x90kg 8x90kg 8x90kg 7x90kg 7x90kg Pullups 10x bw 5xbw + 5 cheat Pulldowns 10x 60 Barbell bentover rows 10x 40kg 9x 40kg 8x 40kg Vertical Traction 10x 50 10x 50 10x 50 Single arm dumbell bentover row 7x 20kg 7x 20kg 7x 20kg END. Post WO cup of 100+ ONs Whey 2 scoop. AA 3g This post has been edited by Neek: Jun 16 2009, 05:27 PM
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TSNeek	Jun 12 2009, 10:44 PM Show posts by this member only \| Post #415
Stop imagining whats supposed to be here. Senior Member 1,593 posts Joined: Mar 2007 From: Mars	18/6/09 PreWO supp creatine 5g ONs Whey 1 scoop AA 3g Pre-exhaustion shoulder routine (Slow controlled motion 3 second up &down tempo): Back lat raise 10 x 5kg side lat raise 10x 5kg front lat raise 10x 5kg Shoulder Press in 3 segments 3x10x30lbs. Shoulder Press 10 x 30lbs Back lat raise 10 x 5kg side lat raise 10x 5kg front lat raise 10x 5kg Seated Dumbell shoulder press 10x 7.5kg Back lat raise 10 x 5kg side lat raise 10x 5kg front lat raise 10x 5kg Seated Dumbell shoulder press 10x 7.5kg Back lat raise 10 x 5kg side lat raise 10x 5kg front lat raise 8x 5kg Seated Dumbell shoulder press 10x 7.5kg Back lat raise 10 x 5kg side lat raise 10x 5kg front lat raise 8x 5kg Seated Dumbell shoulder press 10x 7.5kg Shoulder Press 10 x 12.5kg 10 x 12.5kg 10 x 12.5kg Dips 10x bw 10x bw 8x bw 6x bw 6x bw 5x bw Skull Crusher 10 x 20kg 10 x 20kg 8 x 20kg Abs workout cycle ab work (dunno the name) 10 reps per side V sit ups 10 reps Plank with legs on Swiss ball 30 seconds Vacumm: 60 seconds ab work (dunno the name) 10 reps per side V sit ups 8 reps Plank with legs on Swiss ball 30 seconds Vacumm: 60 seconds END. Post WO shake ONs whey 2 scoops and one cup of 100 plus 3g of AA This post has been edited by Neek: Jun 25 2009, 10:10 AM
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TSNeek	Jun 12 2009, 10:45 PM Show posts by this member only \| Post #416
Stop imagining whats supposed to be here. Senior Member 1,593 posts Joined: Mar 2007 From: Mars	22/6/09 PreWO supp creatine 5g ONs Whey 1 scoop 3g AA Pre-exhaustion shoulder routine: Back lat raise 10 x 10kg side lat raise 10x 10kg front lat raise 10x 10kg Shoulder Press in 3 segments 3x10x40lbs. Shoulder Press 10 x 40lbs Back lat raise 10 x 10kg side lat raise 10x 10kg front lat raise 8x 10kg Seated Dumbell shoulder press 10x 10kg Back lat raise 10 x 10kg side lat raise 10x 10kg front lat raise 5x 10kg Seated Dumbell shoulder press 10x 10kg Seated Dumbell shoulder press 10x 12.5kg 10x 12.5kg 7x 12.5kg 9x 12.5kg 8x 12.5kg 7x 12.5kg 6x 12.5kg Incline dumbell bench press 10x 15kgsx2 10x 15kgsx2 6x 15kgsx2 Incline dumbell flies 10x 10kgsx2 10x 10kgsx2 10x 10kgsx2 Lying across bench dumbell pullover 10x 22.5kgs 10x 22.5kgs 10x 22.5kgs END. Post WO shake ONs whey 2 scoops 3g AA one small cup of 100 plus This post has been edited by Neek: Jun 25 2009, 10:12 AM
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TSNeek	Jun 25 2009, 10:13 AM Show posts by this member only \| Post #417
Stop imagining whats supposed to be here. Senior Member 1,593 posts Joined: Mar 2007 From: Mars	23/6/09 Pre WO Creatine 5g Ons Whey 1 scoop AA 3g Pull ups 10 x bw 10 x bw 5 x bw Pulldown 5x 60 10x62.5 10x62.5 9x62.5 9x62.5 8x62.5 7x62.5 10x62.5 Deadlift 5x 100kg 5x 105kg 5x 110kg Barbell bentover rows 10x 40kg 10x 40kg 10x 40kg Pulldowns 10x 50 10x 50 10x 50 Single arm dumbell bentover row 8x 20kg 8x 20kg 8x 20kg END. Post WO cup of 100+ ONs Whey 2 scoop. AA 3g
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Al@n2rock	Jun 25 2009, 10:29 AM Show posts by this member only \| Post #418
Casual Junior Member 349 posts Joined: Jul 2008 From: Part Unknow	Nice deadlift
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TSNeek	Jun 25 2009, 02:02 PM Show posts by this member only \| Post #419
Stop imagining whats supposed to be here. Senior Member 1,593 posts Joined: Mar 2007 From: Mars	Thanks 25/6/09 PreWO supp creatine 5g ONs Whey 1 scoop AA 3g Pre-exhaustion shoulder routine (Slow controlled motion 3 second up &down tempo): Back lat raise 10 x 5kg side lat raise 10x 5kg front lat raise 10x 5kg Shoulder Press in 3 segments 3x10x30lbs. Shoulder Press 10 x 30lbs Back lat raise 10 x 5kg side lat raise 10x 5kg front lat raise 10x 5kg Seated Dumbell shoulder press 10x 10kg Back lat raise 10 x 5kg side lat raise 10x 5kg front lat raise 10x 5kg Seated Dumbell shoulder press 10x 10kg Back lat raise 10 x 5kg side lat raise 10x 5kg front lat raise 8x 5kg Seated Dumbell shoulder press 10x 10kg Back lat raise 10 x 5kg side lat raise 10x 5kg front lat raise 8x 5kg Seated Dumbell shoulder press 10x 10kg Shoulder Press 10x 10 kg 10x 10 kg 10x 10 kg 10x 10 kg 10x 10 kg Dips 10x bw 10x bw 10x bw 9x bw 6x bw 5x bw Skull Crusher 10 x 20kg 10 x 20kg 10 x 20kg 10 x 20kg Tricep pushdown 10 x 20? Abs workout cycle ab work (dunno the name) 10 reps per side V sit ups 10 reps Plank with legs on Swiss ball 30 seconds Vacumm: 60 seconds ab work (dunno the name) 10 reps per side V sit ups 5 reps Plank with legs on Swiss ball 30 seconds Vacumm: 60 seconds END. Post WO shake ONs whey 2 scoops and one cup of 100 plus 3g of AA
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TSNeek	Jun 26 2009, 05:39 PM Show posts by this member only \| Post #420
Stop imagining whats supposed to be here. Senior Member 1,593 posts Joined: Mar 2007 From: Mars	26/6/09 PreWO: 3g AA 5g creatine 1 scoop ONs Whey Front Squat * First 6 sets weights were power cleaned and squatted using clean grips 10x 50kg 10x 55kg 10x 55kg 8x 55kg 7x 55kg 6x 55kg 7x 55kg (Gotten the squat rack back, front squat onwards with cross grip) 6x 55kg 6x 55kg 6x 55kg Leg Curl 10x 40 10x 40 8x 40 Calf Press at leg press machine 10x 150 10x 150 10x 150 10x 150 Single leg seated calf raises 10x 22.5kg 10x 22.5kg 10x 22.5kg 10x 22.5kg END. Post WO shake ONs whey 2 scoops 3g of AA one cup of 100 plus
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